StrongWomen Newsletter
Issue 128, May 2009
I hope you find this newsletter helpful, and that you share it with your friends. Feel free to forward, post or reprint it – but please credit strongwomen.com for the information and don’t change the content.
By Miriam E. Nelson, PhD
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Strong Women, Strong Backs
Founder of www.StrongWomen.com
IN THIS MONTH'S ISSUE
- New Research on Meat and Mortality
- Upcoming StrongWomen Workshops
- Reader Questions and Answers
- The StrongWomen Website
- Recommendations for Osteoporosis and Rheumatoid arthritis
- Success Stories
- Recipe - Flavorful Fish Curry
NEW RESEARCH ON MEAT AND MORTALITY
Scientists from the National Cancer Institute conducted a large, ambitious, study to examine the influence of red meat (beef, pork, and lamb), white meat (fish, chicken, and turkey) and processed meat (hot dogs, sausage, luncheon meats) on risk of death in over one half million men and woman 50 to 71 years of age. There has been a lot of speculation that high consumption of meat may be linked to an increase in mortality, but to-date we have not had such a large group of people to study. The study participants were AARP members (American Association of Retired Persons). The study volunteers completed a questionnaire indicating basic demographics (age, race, education) along with dietary intake, alcohol intake, and physical activity.
The participants were followed for ten years. The results of the trial showed men and women who ate the most red and processed meats had the highest overall mortality, cancer mortality and death related to cardiovascular disease. Conversely, men and women who ate the most white meat (fish, chicken, and turkey), had lower mortality rates.
The results of this large research study confirm current dietary recommendations to eat less red and processed meats. When you do eat meat, focus on fish, chicken, or turkey. We know from the research of others that eating fish has many benefits for overall health. I recommend women cut down on most meats and increase their intake of fish. Of course, balancing this protein intake with ample fruits, vegetables, whole grains, lowfat dairy, nuts, seeds and legumes is important!
BeWell!
Miriam E. Nelson, PhD
UPCOMING STRONGWOMEN WORKSHOPS
The following information is for upcoming StrongWomen Program workshops. In order to be eligible for StrongWomen training, you must be actively strength training right now, and you must have a firm commitment to starting a program in your community. This training teaches you how to "lead" a StrongWomen Program, and should not be attended simply for informational/personal purposes.Click Here for additional upcoming workshops.
Date: June 30, 2009
Location: Madison, WI
Contact: Angie Flickinger
Phone: (608) 757-5689
Email: angela.flickinger@ces.uwex.edu
Registration Deadline: June 15, 2009
Date: Monday July 6, 2009
Location: Lancaster, PA
Contact: Nancy Wiker
Phone: (717) 394-6851
Email: nwiker@psu.edu
Registration Deadline: June 19, 2009
Date: August 4, 2009
Location: Madison, WI
Contact: Angie Flickinger
Phone: (608) 757-5689
Email: angela.flickinger@ces.uwex.edu
Registration Deadline: July 20, 2009
QUESTIONS AND ANSWERS
Q: I purchased Strong Women, Strong Bones in 2000. I noticed on the website that some of the exercises are different than the book. No squats, back extension, overhead press, etc. Is the website just an abbreviation of the book's program or have there been changes/deletions in the program?
A: The website www.strongwomen.com includes a short, targeted program for improving bone health. While the two programs have some subtle differences, they remain mostly the same. Both promote rigorous strength training. I suggest you follow one of the programs for about three months, then switch to the other for some time. Mixing up your program is good for your health. Also, if you like, participate in a strength-training program at your local fitness center so you spend some time using strength- training machines. Most important is that you do some type of strength training in addition to walking and other weight bearing activities.
Q: I am 76 years old and have osteoporosis and rheumatoid arthritis. I would like very much to follow one of your programs. Which book would you recommend: Strong Women and Men Beat Arthritis or Strong Women, Strong Bones? I own both books as well as Strong Women Stay Young. Though not exactly a couch potato, I am fairly sedentary.
A: I would recommend you first follow the program in the arthritis book. Once you have mastered and progressed in that program, switch over to the program in the bones book. Also, I recommend most people who have rheumatoid arthritis and/or osteoporosis talk with their healthcare provider. Sometimes a few sessions with a knowledgeable physical therapist can be very helpful.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I was in Dr. Nelson's first training class several years ago. Strong Women has been an integral part of my work ever since! I brought the (Strong Women) program to Salem Hospital, where I understand it is still going strong! I relocated to Baltimore two years ago and have been teaching Strong Women out of my home. We built a large gym in our lower level and have about 40 women per week.
-- Jan
RECIPE OF THE MONTH
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